Things You Can Try To Help Manage Anxiety, Fear And Panic

Many people experience anxiety or fear from time to time, but if it’s affecting your daily life, there are steps you can take to feel better.

Things you can try to manage anxiety, fear, and panic:

Talk about your feelings with a friend, family member, healthcare provider, or counselor.

Practice calming breathing exercises.

Get active through activities like running, walking, swimming, or yoga to help reduce stress.

Learn strategies for better sleep if you’re having trouble resting.

Eat a balanced diet and maintain regular meals to keep your energy levels steady.

Explore peer support, where people share experiences to help each other—visit the Mind website for more information.

Listen to free mental health audio guides to help you manage your well-being.

Avoid trying to tackle everything at once—set small, achievable goals.

Focus on things beyond your control; instead, direct your energy toward what you can do to feel better.

Stay away from situations that cause anxiety—gradually face them to reduce your fear over time.

Believe you’re alone—many people experience anxiety or fear at some point.

Use alcohol, cigarettes, drugs, or gambling as ways to cope—these can worsen mental health over time.